Fitness

Where to start . . .Everyone needs a fitness program that take their unique needs into account. Exercise should be gentle, especially when starting out. Indeed, the way we start out a fitness program can make the difference between whether we continue, or give up and never reap the benefits of being active. Exercise can seem intimidating or impossible to those who are out of shape, older or who have health problems. Many of the available programs don't seem to take these limitations into account, despite paying lip service by saying you should get checked by your doctor first. The intensity of these programs may in fact make them unsuitable for many people. Starting out too fast, working out too intensely, or for too long, can cause muscular pain that is likely to erode motivation. One thing to be aware of is that muscular pain can be most intense two days after a workout. Be gentle with yourself. It is better to do what you can regularly, than over-exerting yourself and burning out. Ultimately though, it is best to aim for a well-rounded program. Such a program would incorporate not only aerobic activity, which most people recognize as being important in slowing down the aging process, but also strength training and stretching. Strength training is crucial for helping build strong bones and increasing bone density. Despite the images of young, muscle-bound individuals, strength training can be done in your own home and by people of all ages. Stretching is important for many things, not least is its' impact on the range of motion of our joints. Other benefits include a reduction in stiffness and tension in muscles (great after exercise to prevent soreness), a better posture (good for those with back problems), and improved circulation. The improvement in circulation also helps in speeding up the recovery time of muscles. Additionally, stretching can help improve balance and coordination, and reduce stress! By incorporating these three elements into a weekly fitness program, the full benefits of exercise in reducing the effects of aging can be realized. There is also enough variety inherent in such a program to stave off the boredom that can accompany any regular program. This aspect - cross training - is one of the best ways to actually stay motivated and enjoy your exercise schedule. Don't be afraid to try new fitness activities every few weeks. You may even want to rotate through a number of different things monthly. Finding a program that suits both your interests and physical needs is the best way to enter the fitness arena. You don't need to work-out like you may have when you were younger. Just start where you are, and be sensitive to the signals of your body. Incorporate strength training, stretching, and some aerobic activity, at whatever level you are able, even if it is only for a short period each time. Change your activities regularly. That way you will steadily build up your fitness levels and most importantly, you'll enjoy the benefits for a long time to come. "Hot weather is no excuse." That's what Certified Strength and Conditioning Specialist Romeo Cabas of Good Samaritan Health and Wellness Center says. "Even though the extreme heat and humidity this summer can make exercising more difficult," he explains, "my recommendation is to strive for 30 to 60 minutes of aerobic activity most days of the week to maintain or improve current fitness levels." Exercising safely requires taking steps to prepare for the heat, according to Cabas. "It's possible to prevent common issues associated with the heat by taking precautions such as drinking water before, during and after a workout and by exercising indoors when possible." Downers Grove resident Mike Osika, a project engineer, says he prefers working out indoors no matter what the weather is outside. "I exercise to relieve stress," he explains. "I like to work out 6 days a week. It's easier to get an intense workout in air conditioned comfort." Cabas agrees that air quality is a factor. "In high heat and humidity conditions, for example, perspiration does not evaporate efficiently and it's harder to regulate body temperature," he explains. "To compensate, you may have to 'go easier' - slow down or shorten your workout." · First and foremost, hydrate. Carry cold water with you; drink often. Consider a sports drink with electrolytes if you are working out for more than an hour. · Monitor your heart rate. If your heart rate goes above your target, slow down or stop to avoid further distress. · Acclimate your body to exercising in the heat by starting slowly and allowing time to cool down afterwards. · Avoid exercising outdoors in the high heat and pollution of the day. Instead, try exercising before 10 AM or after 7 PM. · Exercise indoors in a climate controlled environment such as a health club or indoor shopping mall. · Dress in light colored clothing because it reflects the heat better then darker colors. · Wear a hat to protect both eyes and face from excess sun exposure. · Wear poly-cotton fiber blends, which wick perspiration away from the body, allowing it to evaporate easily. · Use sunscreen, even on a cloudy day, to protect yourself from skin cancer. The sunscreen should be oil-free, so as not to interfere with the sweating mechanism and the sunscreen should be waterproof so that you do not sweat it off. · Shower and change clothes soon after exercising to avoid skin irritation. · Always check with your physician or healthcare provider before starting any new fitness routine. Learn how to incorporate these ideas and other safety tips into your daily routine by attending one or more of the following free programs at Good Samaritan Health and Wellness Center, on the hospital campus, 3551 Highland Avenue, Downers Grove. Good Samaritan Health and Wellness Center is a 90,000 square foot fitness facility located on the hospital campus, 3551 Highland Avenue, Downers Grove, or call member services 630-275-2879, or click www.advocatehealth.com/goodsam Fitness and Wellness link.